Can I lower my blood pressure naturally?

High blood pressure - the medical term for which is 'hypertension' - is a major risk factor for heart disease and the major risk factor for stroke. While the conventional medical approach to hypertension revolves around prescription drugs, there is scientific evidence that individuals can often successfully withdraw from their blood pressure medication, as long as positive lifestyle changes.

One of the most important factors in terms of its impact on blood pressure is salt. Excessive salt consumption is clearly linked with high blood pressure in Western societies. One study published in the Lancet in 1989 found that individuals consuming 3 or 6g of salt each day had significantly lower blood pressure than those consuming 12g of salt a day (average intake in the UK is about 10g per day). Bearing in mind these findings, I suggest you might do well to avoid adding salt during cooking or at the table. Also, processed and packaged foods should be avoided, as these tend to be rich in salt.

Weight loss generally helps to reduce blood pressure. Rather than strict dieting, this is generally best achieved through a balanced, nutritious diet in conjunction with a sensible exercise regime. Exercise on its own is known to help reduce blood pressure. Regular aerobic exercise (e.g. jogging, fast walking, swimming, cycling, rowing, aerobics) for four weeks or more has been found to bring about significant reductions in blood pressure.

Apart from reducing salt, other dietary interventions have been found to be very effective in reducing blood pressure. One study found that individuals eating a diet rich in fruits and vegetables, low-fat dairy products, nuts, fibre, and low in fat, cholesterol, sugar and meat experienced dramatic drops in blood pressure, with some gaining benefit in as little as two weeks.

Several natural supplements have been used with some success in treating high blood pressure. You have asked about co-enzyme Q10. A couple of studies show that this may be of some benefit at a dose of 50 mg, twice a day. Another commonly used and often effective remedy for high blood pressure is the mineral magnesium. At a dose of 350-500 mg per day, magnesium has been shown to reduce blood pressure significantly. Quite how magnesium helps to control blood pressure is not known for sure, although it is thought to help relax the muscle contained in the walls of the arteries. Theoretically, this effect should increase the size of the blood vessels and reduce blood pressure as it does this.

Another useful natural treatment for hypertension is vitamin C. Studies show that individuals with the highest levels of vitamin C in the blood streams generally have the lowest blood pressures. Also, vitamin C supplementation (500 - 1000mg per day) has been shown to reduce blood pressure in a significant number of individuals. One other natural remedy for hypertension is garlic (Allium sativum). At a dose of 600-900 mg per day, garlic has been shown to bring about very significant reductions in blood pressure in individuals suffering from hypertension.

Please note: no changes to blood pressure medication should be made without consultation with a doctor.